Malangizo 4 Oti Mukhale Olimbikitsidwa Osadzipangitsa Kukhala Omvetsa Chisoni

Zamkati

• 1. Dzitsanuleni kuti mudzanditenge
• 2. Chitani zolimbitsa thupi zomwe zimakuvutitsani
• 3. Khalani osamala pogona
• 4. Idyani carbs-koma muziyenda nthawi yoyenera
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Chilimbikitso si masewera amisala chabe. "Kafukufuku akuwonetsa kuti zomwe mumadya, momwe mumagona, ndi zinthu zina zimatha kukhudza mwachindunji kuyendetsa kwanu," akutero Daniel Fulford, Ph.D., pulofesa wothandizira komanso katswiri wa zamaganizo pa yunivesite ya Boston. Izi zimakhudza zomwe zimadziwika kuti kuzindikira khama, kapena kuchuluka kwa ntchito yomwe mukuganiza kuti ichitidwe, yomwe imatha kudziwa ngati mukupitiliza kupita patsogolo, akutero a Fulford.

Umu ndi momwe ntchitoyi imagwirira ntchito: Ubongo wanu umawunika zovuta za ntchito kapena cholinga chomwe chimadalira gawo lanu lakuthupi. "Amagwiritsa ntchito zikwangwani, kuphatikiza momwe muli ndi njala kapena kutopa, kuti muwone ngati kuchita masewera olimbitsa thupi kuli koyenera kuyesetsa," akutero Fulford. Mwachitsanzo, ngati mwatopa, ubongo wanu ukhoza kuyesa kupita kumalo ochitira masewera olimbitsa thupi tsopano ngati mukufuna kuyesetsa kwambiri kuposa momwe mungagone maola asanu ndi atatu athunthu, ndipo mudzakhala ndi nthawi yovuta kuti mupite.

Kuti chilimbikitso chanu chikhale chokwera, ndiye kuti, muyenera kulingalira za kuyesetsa kwanu kukhala kotsika. (Zokhudzana: Zifukwa Zisanu Zomwe Zimakulimbikitsani Kusowa) Maonekedwe adagwira ntchito ndi akatswiri kuti adziwe njira zinayi zomwe zatsimikiziridwa mwasayansi kuchita izi, kuti muthe kugonjetsa cholinga chilichonse.

1. Dzitsanuleni kuti mudzanditenge

Kapu ya tiyi kapena tiyi wakuda sikuti imakulimbikitsani komanso imakupangitsani kuti muzichita bwino. "Caffeine amachepetsa ubongo wanu wa adenosine, neurotransmitter yomwe imakupangitsani kugona. Pamene kutopa kwanu kwamalingaliro kumatsitsika, ntchito zimamvekera kukhala zovuta," atero a Walter Staiano, Ph.D., wamkulu wa kafukufuku ku Sswitch, kampani yochita masewera a neuro . Zakumwa zina zotsekemera zimatha kukhala ndi zotsatira zofanana, malinga ndi kafukufuku wa m'magaziniyi Psychology ndi Kukalamba. Akuluakulu omwe amamwa magalamu 25 a shuga mphindi 10 asanayese kuyesa kukumbukira anali otanganidwa kwambiri kuposa omwe amamwa chakumwa chopanda shuga. Ochita kafukufuku sakudziwa ngati mitundu ina ya shuga, monga sucrose mu shuga wa patebulo ndi fructose mu zipatso, zimapereka zotsatira zomwezo. Chifukwa cha chinthu chotsimikizika, sankhani ma gels a shuga, mapiritsi, kapena zakumwa.

2. Chitani zolimbitsa thupi zomwe zimakuvutitsani

Kuchita masewera olimbitsa thupi pafupipafupi komanso kuchita masewera olimbitsa thupi nthawi zonse kungapangitse china chilichonse chomwe mumagwira ntchito kukhala chovuta, akutero Staiano. "Tidapeza kuti mphindi 30 zantchito yovuta yomwe idapangitsa anthu ambiri kutopa m'maganizo sizinakhudze oyendetsa njinga," akutero. "Tikuganiza kuti ndichifukwa chakuti mukamaphunzitsa thupi lanu, mumaphunzitsanso ubongo wanu, ndipo umakhala wolimbana kwambiri ndi kutopa kwamaganizidwe ndikukhala ndi waya wolimbana ndi zinthu zomwe zimafuna khama kwambiri." Zochita zilizonse zolimbitsa thupi zimakhala ndi izi ndikuchepetsa momwe mumaonera khama, Staiano akuti. Ingokhalani kudzikakamiza kuti mukweze zolemetsa, kusunthira patali, kupita mwachangu, kapena kutambasula mwakuya. (Nayi masewera olimba kwambiri omwe mungachite ndi dumbbell imodzi yokha.)

3. Khalani osamala pogona

Kusapumula kokwanira kumatha kupangitsa zonse kuwoneka zovuta, akutero Fulford. Patsiku lodziwika bwino, iyi si nkhani yaikulu-kugona mokwanira usiku wotsatira, ndipo chisonkhezero chanu chidzawonjezeka. Koma kafukufuku akuwonetsa kuti ngati mutaponya ndikutembenuza usiku usanachitike chochitika chachikulu ngati mpikisano, mutha kukuponyerani. "Kusowa tulo kumakhudza cholinga chanu ndikuchepetsa mphamvu kuubongo," akutero a Fulford. "Kulimba mtima kwanu ndi kulimbikira kwanu kumachepa, zomwe zimachepetsa magwiridwe antchito anu." Nkhani yabwino: Kungodziwa kuti kuwodzera kumakhudza zomwe mumachita koma osati kuthekera kwanu kwakwanira kukuthandizani kuti mubwerere, akutero Fulford. Kuti muchite izi, ingokumbutsani kuti muli ndi luso lochita bwino.

4. Idyani carbs-koma muziyenda nthawi yoyenera

Kukhala pang'ono mbali yanjala ndibwino kuti mulimbikitse. "Ndichizindikiro kuubongo wanu kuti muyenera kuchitapo kanthu [kuti mupeze chakudya], chifukwa chake zitha kukupangitsani kuyendetsa bwino," akutero a Fulford. "Kukhutira, kumbali inayo, kumayika thupi kuti likapumule." Kuti mukhutiritse chilakolako chanu komanso kukulitsa mojo wanu, sankhani zakudya zopatsa thanzi monga mkate ndi pasitala. "Amatulutsa shuga mwachangu kwambiri, zomwe zingakupatseni mphamvu zambiri pakanthawi kochepa. Zakudya zamafuta apamwamba monga avocado zimafunikira mphamvu zambiri kuti zigayike, zomwe zimatha kutsogolera mphamvu kutali ndi ubongo ndikupangitsa kuti anthu azichita khama," akutero Fulford . (Zogwirizana: Buku la Mkazi Wathanzi Kudya Ma Carbs)

Pewani kudya chakudya chachikulu kapena chodzaza mafuta musanafunikire kukhala ndi phindu. Ndipo ngati mukupeza kuti mukuwoloka mzere kuchokera ku njala kupita ku njala, ingodyani katunthu kakang'ono ka carb-lolemera ngati nthochi kuti muchotse.

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